Unlocking Food’s Superpowers: Cook Smarter, Not Harder

Hey foodies and health enthusiasts! I’m excited about this new information from the National Institute of Nutrition (NIN) that I just have to share with all of you. Get ready to transform your cooking from “meh” to marvelous with these simple yet impactful tweaks!

Pre-cooking prep: your secret weapon

Remember when grandma used to soak those lentils and beans for hours? Well, turns out she was onto something! Soaking grains and legumes not only softens them up, but it also helps break down phytic acid, a pesky little compound that can block your body from absorbing essential minerals like iron and zinc. It’s like removing the bouncer at a nutrient club – everyone’s welcome!

Blanching vegetables (a quick dip in boiling water) isn’t just for fancy restaurants. It’s a fantastic way to give your veggies a head start. This quick dunk helps get rid of unwanted pesticide residues, while also locking in those vibrant colours and precious water-soluble vitamins that can disappear during cooking. Think of it as giving your veggies a spa day before their big debut in your stir-fry!

And marinating? Oh, it’s not just for adding flavour anymore. When you marinate meats and veggies, they get tenderised and infused with extra nutrients. It’s like a double dose of goodness, all thanks to a little planning.

Cooking methods: The Good, the Bad & the Delicious

Let’s be real, frying everything is tempting, but it’s not the healthiest option. Steaming and boiling might seem boring, but they’re the champions of nutrient retention, especially for those delicate vitamins like C.

Pressure cooking is like a time machine for your veggies – they cook faster, using less energy, and you get to keep all those amazing nutrients intact. Win-win!

Microwaving gets a bad rap, but it’s actually one of the most nutrient-friendly methods out there. Its super-fast cooking time means minimal nutrient loss. So don’t be afraid to nuke those veggies! Just remember to use microwave-safe containers, please!

Grilling and roasting? Absolutely delicious, but watch those flames! High heat can create some unwanted compounds. Stick to moderate temperatures, flip your food often, and keep a close eye on those grill marks.

Choose your cookware wisely

Now, let’s talk about pots and pans. Earthen pots are like the OG of cookware. They’ve been used for centuries and impart a unique flavour and minerals to your food. But be warned, they need some TLC to keep them from cracking and harbouring unwanted bacteria.

Stainless steel is the kitchen workhorse. It’s durable, safe, and can handle almost any cooking method. Just avoid using harsh scrubbers, and you’re good to go.

Non-stick is fantastic for keeping your omelette from sticking, but be careful not to overheat it. Too much heat can release fumes that aren’t good for you or the environment.

Granite stone cookware is relatively new, but it’s showing some real promise. It’s tough, non-toxic, and might even be more durable than traditional non-stick. But the research is still ongoing, so keep an eye out for new developments.

For the road

Now it’s your turn! Head to your kitchen, armed with this knowledge, and see how you can upgrade your cooking game. Remember, a few simple changes can make a world of difference in both flavour and nutrition.

Let’s make our kitchens the healthiest, tastiest places on earth! – let’s create a community of healthy and happy foodies!